Arnold Classic 2011 Winner Branch Warren

This years winner of the arnold classic 2011 was branch warren with dennis wolf getting 2nd place, though a lot of people are saying dennis wolf should of won this years arnold classic over branch warren, due to dennis wolf presenting a much more refined and classic bodybuilding look to his physique.

Evan centopani came in 3rd with victor martinez in 4th.

 

Female Bodybuilding Guide

I can think of no other sporting event where as much hard work is devoted to preparation for competitions as bodybuilding. Yes, bodybuilding is indeed a sport. The sport of bodybuilding is quite rigorous, as manifest by the amount of training necessary to develop a muscle-man or muscle-woman. It takes an enormous effort to develop a body that is suitable for exhibiting. The perfection of the body is the shared aim of developing men's as well as women's bodies, but the strategy needs to be different because of the differences in their anatomy and metabolic process. The feminine body just is not capable of developing the muscle mass that the male body can, at least not without the help of chemical substances. The routines and healthy diet of male bodybuilders create different results in women.

Their muscles will be well-defined, just without the bulk of their male counterparts. The objectives of bodybuilding for women have changed dramatically a few times over the history of the sport. Then came immense muscular development stimulated by using of anabolic steroids together with male growth hormones. Some of the female muscle builders became so huge and brawny that they looked like men. At present, the emphasis is now back to a more normal look for female bodybuilders. They perform a lot of weight exercise routines that offer them definition and muscularity, however they still keep their femininity.

Building a muscle-woman starts off with weight and resistance training. At least once per week, every muscle group is exercised to complete exhaustion. But due to the upper and lower body curvaceousness of a woman's body, different exercises are needed. Extra importance is placed on hip flexors, adductor and abductor muscles in the inner and outer thighs. Leg extensions, presses and curls work the thighs, while calf raises exercise the lower legs.

For the upper body, women exercise their pectoral muscles with barbell or machine presses, dumbbell or machine flies, shoulder presses and arm work. The arms are pumped up with barbell and dumbbell curls and triceps press-downs. An advanced female muscle builder pumps an impressive amount of weight every workout session. An eating plan with approximately 25 percent of the calories received from protein, 40 percent coming from complex carbohydrates and the rest from fat and dietary fiber is needed to restore the muscle tissue injured by intense exercises.

Supplements should be taken: Whey Protein powder blended with milk, amino acids to assist with fat burning and protein metabolizing. Plenty of eggs ought to be eaten for the best source of quality protein. Soluble oils such as wheat germ oil are essential for energy and endurance, kelp is good for concentrated protein boost. Contests are the final aspect of female bodybuilding. As a woman's physique is much different to a man's, they're generally exhibited differently. While they do adopt some of the male positions, such as flexing the biceps, shoulder muscles and back, female bodybuilding poses are typically more graceful and meant to display the highly developed feminine body at its best.

In summary, creating a muscle-woman is like building a muscle-man, but the technique is a little different to take into consideration the female form as well as feminine metabolism. The results for women, however, are just as remarkable as the results for men!

 

How to Grow Bigger Muscles Eating Properly

Never lose sight of your goal to grow. That is my singular purpose for bodybuilding, whether offseason or precontest. When I'm counting down the days before a show, I want to continue getting bigger and putting on more muscle while still trying to eliminate bodyfat.

The way I see it, the more muscle you add, the deeper will be your cuts and striations. The differentials in those separations are a matter of maximizing muscle tissue as contrasted with minimizing interstitial fat, and the only way to ensure this is to keep protein and calorie consumption high. A protein surplus is the only way to grow muscle, and an adequate calorie supply is essential for maintaining enough training intensity and energy to lift the heavy weights that build muscle.

By avoiding extended periods of weight loss when approaching a show, I can actually appear fuller and harder onstage than during the offseason.

I'm more professional in my training strategy now. In the past, I would go all the way up to 255 pounds in the offseason, but these days, I never allow my bodyfat to exceed 5.5%. Yet I constantly persist in growing. With my new methods, my body is fed muscle-building nutrients on a consistent basis. This allows me to micro-manage my progress so that when a protein or calorie-intake adjustment is necessary, it's so minor as to be relatively insignificant. It's when you have to drastically alter a nutrient's intake that you can overdeplete or overdehydrate and miss your peak.

Offseason, I eat five to seven meals a day, but when I enter my precontest phase, it's always exactly seven meals a day, and my calories actually increase. Bodyfat reduction comes from a combination of increasing my activity and decreasing my intake of dietary fats by changing the types of food I consume, not necessarily the amounts.

My calorie intake offseason is 3,500-4,000 per day, but by the time I reach the 12-week point, it increases to 4,500. Protein remains at 200-250 grams a day, and I play with my carbohydrates to keep my metabolism responsive, using a base of 500-600 grams, then dropping it to 250-300 for a day or so (but never more than two) before taking it back to 500-600.

Dietary fats are reduced to 60-80 grams per day at the eight-week point, to 40 grams at six weeks, 20 grams at three weeks, and eventually to less than 10 grams. On the day of the show, I want my bodyfat to be less than two percent.

The point is to use my precontest period to continue growing, but the only way to do that is to develop my strength of will to a level that can take me beyond all previously perceived limits. A championship heart and mind are the true foundations of bodybuilding success.